CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

5 Bootstrappers

10 Slam Ball Deadlift

10 Slam Ball Press

Into…

1 ROUND

1:00 Row

10 Groiners

10 Slam Balls

10 Elbow Punches

Strength

Metcon (Weight)

E2MOM x 12 MINUTES

3 TNG Power Clean & Jerk or Power Snatch*

*Start light-moderate and build to heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

250/200m Row

12 Ground to Overhead (115/75)|(75/55)

250/200m Row

12 Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

KG SB: (15/10)|(10/5)

WORKOUT OF THE DAY